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Beginner Core: Front Plank & Side Plank

A 30-minute core session at beginner level. 10 video-guided movements — including Front Plank and Side Plank — using bodyweight. Follow along with demo clips, timed rests and set logging.

30 min 10 exercises

The workout

  1. 1

    Front Plank

    30s

    Keep a straight line from head to heels, bracing your core. Works anti-extension and full-body stability.

  2. 2

    Side Plank

    20s

    Lift hips off the floor, forming a straight line from head to feet. Works obliques and anti-lateral flexion.

  3. 3

    Reverse Crunch M

    3 × 12

    Lie on your back, lift knees towards chest, curling pelvis off the floor. Works lower abdominals and hip flexors.

  4. 4

    Crunch

    3 × 15

    Curl your upper body towards your knees, focusing on abdominal contraction. Works rectus abdominis.

  5. 5

    Russian Twist

    3 × 20

    Sit with bent knees, lean back slightly, rotate torso side to side. Works obliques and rotational strength.

  6. 6

    Low Plank Leg Raise

    3 × 10

    From a low plank, slowly lift one leg, keeping hips stable. Works anti-extension and glute stability.

  7. 7

    Lying Frog Crunch Feet Together

    3 × 15

    Lie with soles together, knees out, crunch up towards your feet. Works rectus abdominis and hip flexors.

  8. 8

    Side Lying Side Crunch

    3 × 12

    Lie on your side, crunch elbow towards knee, engaging your obliques. Works obliques and lateral flexion.

  9. 9

    Knee Touch Crunch

    3 × 15

    Lie on back, knees bent, reach hands to touch your knees. Focus on upper abdominal contraction. Works rectus abdominis.

  10. 10

    Lying Alternate Flutter Kick

    30s

    Lie on back, keep lower back pressed down, alternately kick legs up and down. Works lower abs and hip flexors.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

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